2. You’ll get cramps if you eat before working out. Eating 30 to 60 minutes before exercising will maximize your workout because it will give you a quick boost of energy. Opt for high-carbohydrate, low-fat, low-fiber snacks with moderate amounts of protein in the 100- to 300-calorie range, such as a glass of chocolate milk, a slice of toast with peanut butter, or a granola bar.

3. Even if you’re running late, eat a quick breakfast. Eat slowly and take breaks in between bites. "It takes 20 minutes for the brain to register that you feel full," Brown-Riggs says. "If you eat too quickly, you can scarf down a lot of food in a 20-minute period, and then you'll feel stuffed."